Corn Sweet vs Kale
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Corn Sweet | Kale |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.37 g | 8.17 g |
| Carbs | 23.3 g | 14.7 g |
| Fat | 1.01 g | 3.36 g |
| Vitamins | ||
| Vitamin A | 6.46 µg | 406 µg |
| Thiamin (B1) | 0.118 mg | 0.175 mg |
| Riboflavin (B2) | 0.071 mg | 0.389 mg |
| Niacin (B3) | 1.66 mg | 1.27 mg |
| Pantothenic Acid (B5) | 0.437 mg | 0.472 mg |
| Vitamin B6 | 0.174 mg | 0.175 mg |
| Folate | 31.5 µg | 181 µg |
| Choline | 28.3 mg | 1.25 mg |
| Vitamin C | 5.15 mg | 49.4 mg |
| Vitamin E | 0.089 mg | 4.47 mg |
| Vitamin K | 0.399 µg | 1,161 µg |
| Minerals | ||
| Calcium | 3.32 mg | 417 mg |
| Iron | 0.561 mg | 2.33 mg |
| Magnesium | 29.9 mg | 69.4 mg |
| Phosphorus | 83.9 mg | 117 mg |
| Potassium | 249 mg | 400 mg |
| Sodium | 3.32 mg | 44.4 mg |
| Zinc | 0.637 mg | 0.75 mg |
| Copper | 0.052 mg | 0.186 mg |
| Manganese | 0.175 mg | 1.51 mg |
| Selenium | 0.701 µg | 2.64 µg |
| Carbohydrates | ||
| Fiber | 2.73 g | 8.75 g |
| Sugar | 4.88 g | 3.36 g |
| Starch | 6.44 g | 0 g |
| Fructose | 0.775 g | 1.17 g |
| Fats | ||
| Polyunsaturated Fat | 0.447 g | 1.75 g |
| Monounsaturated Fat | 0.278 g | 0.269 g |
| Saturated Fat | 0.146 g | 0.461 g |
| Omega-6 (Linoleic Acid) | 0.434 g | 0.756 g |
| Amino Acids | ||
| Histidine | 0.091 g | 0.478 g |
| Isoleucine | 0.147 g | 0.489 g |
| Leucine | 0.352 g | 0.569 g |
| Lysine | 0.159 g | 0.489 g |
| Methionine | 0.075 g | 0.081 g |
| Cystine | 0.034 g | 0.108 g |
| Phenylalanine | 0.161 g | 0.417 g |
| Tyrosine | 0.131 g | 0.289 g |
| Threonine | 0.139 g | 0.364 g |
| Tryptophan | 0.029 g | 0.097 g |
| Valine | 0.2 g | 0.444 g |
| Arginine | 0.145 g | 0.453 g |
| Alanine | 0.283 g | 0.411 g |
| Serine | 0.263 g | 0.731 g |
| Proline | 0.637 g | 0.922 g |
| Glycine | 0.126 g | 0.392 g |
| Aspartic Acid | 0.285 g | 0.483 g |
| Glutamic Acid | 0.173 g | 0.344 g |
Per 100 grams
| Nutrient | Corn Sweet | Kale |
|---|---|---|
| Calories | 90.3 kcal | 36 kcal |
| Protein | 3.05 g | 2.94 g |
| Carbs | 21 g | 5.3 g |
| Fat | 0.915 g | 1.21 g |
| Vitamins | ||
| Vitamin A | 5.83 µg | 146 µg |
| Thiamin (B1) | 0.107 mg | 0.063 mg |
| Riboflavin (B2) | 0.064 mg | 0.14 mg |
| Niacin (B3) | 1.5 mg | 0.457 mg |
| Pantothenic Acid (B5) | 0.395 mg | 0.17 mg |
| Vitamin B6 | 0.157 mg | 0.063 mg |
| Folate | 28.5 µg | 65 µg |
| Choline | 25.6 mg | 0.45 mg |
| Vitamin C | 4.65 mg | 17.8 mg |
| Vitamin E | 0.08 mg | 1.61 mg |
| Vitamin K | 0.36 µg | 418 µg |
| Minerals | ||
| Calcium | 3 mg | 150 mg |
| Iron | 0.507 mg | 0.84 mg |
| Magnesium | 27 mg | 25 mg |
| Phosphorus | 75.8 mg | 42 mg |
| Potassium | 225 mg | 144 mg |
| Sodium | 3 mg | 16 mg |
| Zinc | 0.575 mg | 0.27 mg |
| Copper | 0.047 mg | 0.067 mg |
| Manganese | 0.158 mg | 0.542 mg |
| Selenium | 0.633 µg | 0.95 µg |
| Carbohydrates | ||
| Fiber | 2.47 g | 3.15 g |
| Sugar | 4.41 g | 1.21 g |
| Starch | 5.82 g | 0 g |
| Fructose | 0.7 g | 0.42 g |
| Fats | ||
| Polyunsaturated Fat | 0.404 g | 0.629 g |
| Monounsaturated Fat | 0.251 g | 0.097 g |
| Saturated Fat | 0.132 g | 0.166 g |
| Omega-6 (Linoleic Acid) | 0.392 g | 0.272 g |
| Amino Acids | ||
| Histidine | 0.082 g | 0.172 g |
| Isoleucine | 0.133 g | 0.176 g |
| Leucine | 0.318 g | 0.205 g |
| Lysine | 0.144 g | 0.176 g |
| Methionine | 0.068 g | 0.029 g |
| Cystine | 0.031 g | 0.039 g |
| Phenylalanine | 0.145 g | 0.15 g |
| Tyrosine | 0.118 g | 0.104 g |
| Threonine | 0.126 g | 0.131 g |
| Tryptophan | 0.026 g | 0.035 g |
| Valine | 0.181 g | 0.16 g |
| Arginine | 0.131 g | 0.163 g |
| Alanine | 0.256 g | 0.148 g |
| Serine | 0.238 g | 0.263 g |
| Proline | 0.575 g | 0.332 g |
| Glycine | 0.114 g | 0.141 g |
| Aspartic Acid | 0.257 g | 0.174 g |
| Glutamic Acid | 0.156 g | 0.124 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Corn Sweet and Kale, including preparation variants and research-cited compound levels, or compare any two foods.